my outer and lower pecs are huge, but the middle and upper parts are lacking extremely. it just caves in at the top. ive tried narrowing my grip on bench and incline, doing a lot of flyes, and cables but have seen no improvement. any suggestions???
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03-03-2007, 06:14 PM #1
exercise for upper middle chest???
And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.
Colossians 3:17
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03-03-2007, 06:29 PM #2
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Why are you narrowing your grip? The wider the grip, the more chest is engaged. Try incline dumbbell presses if you haven't already. In addition, try some high incline presses (with the bench at around 45 degrees instead of the conventional 15-30).
http://www.exrx.net/Lists/ExList/Che...#anchor1932170Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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03-03-2007, 07:12 PM #3
I'll second that. Start changing the angle of the bench when you're doing inclines. It'll make a difference.
Side note, no offense, but are you sure the lower part of your chest isn't big b/c of fat build up or something else? A lot of people think what you're saying until they drop a lot of weight.
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03-04-2007, 07:14 AM #4
i know there is fat there, but i can tell there is a huge drop in muscle mass from the outer bottom to the upper middle. so i should widen my grip and angle the bench higher..
And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.
Colossians 3:17
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03-04-2007, 07:58 AM #5
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03-04-2007, 08:00 AM #6
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03-04-2007, 08:05 AM #7
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03-04-2007, 08:06 AM #8
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03-04-2007, 08:13 AM #9
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03-04-2007, 08:14 AM #10
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03-04-2007, 08:18 AM #11
I kind of feel like touching the dumbbells at the top is more of a pleasantry. The chest gets engaged more as you do down, at the top the upper arm is vertical so gravity isn't really pulling them apart. Cable crossovers or peck decks seem like the only way to work the chest to any good degree in that position.
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03-04-2007, 08:25 AM #12
If we are on the same page coconutman, then i agree this is the best excercise I've found for upper/inner chest. The cables are set at the lowest starting point and you are pulling them upward to approx. eye level. Squeeze peak contraction, and even cross your hands at the top of the ROM to target inner chest more. Works better than incline flyes b/c it involves less shoulder stabilization. I think this is what coconutman was saying too, just a little more clarification.
-Train Hard
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
-Arnold Schwarzenegger
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03-04-2007, 08:43 AM #13
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03-04-2007, 09:02 AM #14
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03-04-2007, 09:05 AM #15
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03-04-2007, 09:07 AM #16
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03-04-2007, 09:35 AM #17
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03-04-2007, 09:42 AM #18
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03-04-2007, 09:57 AM #19
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03-04-2007, 10:09 AM #20
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03-04-2007, 10:17 AM #21
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